The document discusses energy and energy balance. It defines energy as calories and explains that energy intake and expenditure must balance over time to maintain weight. More energy intake than expenditure leads to weight gain, and more expenditure than intake leads to weight loss. Factors that influence energy expenditure include basal metabolism, physical activity, and the thermic effect of food. Managing energy balance through diet and exercise is important for weight control.

2. What is energy?
Energy is another word for "calories.“
You burn a certain number of calories just by
breathing and digesting. A big person burns more
calories every day than a small person. You also burn
a certain number of calories through your daily
routine
It is important to understand that people with
physically active lifestyles burn more calories than
those with sedentary or not-as-active lifestyles.

3. ENERGY IN / ENERGY OUT
ENERGY IN ENERGY OUT.
What you eat and drink What you burn through
physical activity

4. What is energy balance?
The same amount of ENERGY IN and ENERGY OUT
over time = weight stays the same
More IN than OUT over time = weight gain
More OUT than IN over time = weight loss
Your ENERGY IN and OUT don't have to balance
exactly every day.

5. Components of Energy Expenditure
Physical
activities
Basal metabolismThermic effect
of food
Resting metabolism = Basal metabolism

6. Energy Balance=
ENERGY IN vs ENERGY OUT
Basal Metabolism
Dietary Intake Physical Activity
Thermic Effect of food

9. For example, to reduce ENERGY IN by 150 calories
(for a 150 pound person):
Drink water instead of a 12-ounce regular soda
Downsize a medium French fries to a small,
or substitute a salad with dressing on the side
Eat an egg-white omelet (w/ three eggs),
instead of whole eggs
Use tuna canned in water (6-ounce can),
instead of oil

10. To increase ENERGY OUT by 150 calories:
Shoot hoops
for 30 minutes

11. To increase ENERGY OUT by 150
calories:
Walk two miles in 30
minutes

12. :
To increase ENERGY OUT by 150
calories
Do some gardening
for 30 minutes

13. To increase ENERGY OUT by 150
calories:
Go for a 30 minute
bike ride

14. To increase ENERGY OUT by 150
calories:
Dance with your
family or friends for
30 minutes

15. Managing ENERGY OUT
Physical activity guidelines recommend…

At least 30 minutes of physical activity for
adults

At least 60 minutes of physical activity for
children
…on most, preferably all, days of the week
Activity time can be broken up into short bursts

17. A Note on Using BMI
BMI doesn’t work well for those who are…
 Muscular
 Very tall
 Very short
 Children – use BMI-for-Age growth charts

18. BASAL METABOLISM
The minimum energy expended to keep a resting,
awake body alive
~60-70% of the total energy needs
Includes energy needed for maintaining a heartbeat,
respiration, body temperature
Amount of energy needed varies between individuals

19. INFLUENCES ON BASAL
METABOLISM
Body surface area (weight, height)
Gender
Body temperature
Thyroid hormone
Age
Kcal intake
Pregnancy
Use of caffeine and tobacco

20. PHYSICAL ACTIVITY
Increases energy expenditure beyond Basal Metabolic
Rate
Varies widely among individuals
More activity, more energy burned
Lack of activity is the major cause of obesity

21. THERMIC EFFECT OF FOOD
Energy used to digest, absorb, and metabolize food
nutrients
“Sales tax” of total energy consumed
~5-10% above the total energy consumed
TEF is higher for CHO and protein than fat
Less energy is used to transfer dietary fat into adipose
stores

22. NONEXERCISE ACTIVITY
THERMOGENESIS
Non voluntary physical activity triggered by
overeating
Fidgeting
Over eating increases sympathetic nervous system
activity
Resists weight gain

23. Fatfold measures
Hydrodensitometry Bioelectrical impedance
Air displacement
plethysmography
Dual energy X-ray
absorptiometry (DEXA)
Methods Used to Measure Body Fat
“

24. Distribution of Body Fat
Central Obesity – Abdominal fat (apple shape) with
higher risk of Diabetes Type 2, Hypertension,
Cardiovascular disease
Hip and thigh body fat (pear shape) – less harmful
Waist circumference: Women > 35 inches; Men > 40
inches; high risk

25. “Apple” and “Pear” Body Shapes Compared

26. A healthy body contains enough lean tissue to support
health and the right amount of fat to meet body needs.
The key to good health is to combine sensible
eating with regular exercise.

28. According to the two food labels, which food is
lower in saturated fat?

29. According to the two food labels, which food is
lower in cholesterol?

30. NONFAT MILKREDUCED FAT MILK
2% Milk fat
Which has more calories and more saturated fat? Which one has more calcium?

31. Quick Guide to %DV
5%DV or less is low and 20%DV or more is high
The % Daily Values
(%DV’s) are based on
the Daily Value
recommendations for
key nutrients but only
for a 2,000 calorie daily
diet

32. Plain Yogurt Fruit Yogurt

33. If you are concerned about your intake of sugars, make
sure that added sugars are not listed as one of the first few
ingredients. Other names for added sugars include: corn
syrup, high-fructose corn syrup, fruit juice concentrate,
maltose, dextrose, sucrose, honey, and maple syrup.
To limit nutrients that have no %DV, like trans fat and
sugars, compare the labels of similar products and
choose the food with the lowest amount.
Plain Yogurt - contains no added sugars
Fruit Yogurt - contains added sugars

34. Test Your Food Label Knowledge!
Question 1
Increasing fiber in your diet is very important to
you.
Which of these muffins would you choose to maximize
your fiber intake:
The oat bran muffins OR the honey wheat muffins?

35. Question 1: fibre

36. Test Your Food Label Knowledge!
Question 2
True or False? These pretzels are low in sodium.

37. Question 2: sodium

38. Test Your Food Label Knowledge!
Question 3
You love desserts but you're concerned about
your calorie intake.
Which of these is lower in calories:
Half the container of low fat blueberry frozen yogurt
OR the whole container of low fat cherry
yogurt?

39. Question 3: calories

40. Test Your Food Label Knowledge!
Question 4
You're concerned about your calcium intake.
Which has more calcium:
Half the container of low fat blueberry frozen
yogurt OR the whole container of low fat cherry
yogurt?

41. Question 4: calcium

42. Test Your Food Label Knowledge!
Question 5
To stay healthy, you want to limit the TOTAL amount
of saturated fat you eat during the day.
True or False? Any one of the following meals can be
part of a healthy daily diet.

43. Question 5: saturated fat

44. Adulthood Nutritional Stages
19 – 30
Young (early) adulthood
31 – 50
51 – 70 Middle adulthood
(middle age)
Beyond 70 Older adulthood
(elderly)

45. http://www.nutritionmd.org/consumers/general_nut
rition/all_stages.html

46. Nutrition is one of the key factors in ensuring
normal fetal development, and
protecting the health of the
mother.
Extra nutrients and energy are needed:
* for fetal growth and development
* to support the changes in the mother that
 help support the pregnancy.

47. Increased nutrient needs:
Increased energy needs:Increased energy needs:
Approximately 300kcal extra needed in 2nd and 3rd
trimesters.
Protein intake is especially important, and should be at
least 60g/day.